Welcome to your 30 day fitness challenge! My name is Dale and I am here to guide you through the challenge this January.
What you will need:
Water
Medium space to perform exercises
1 kettlebell or 2 Dumbbells
Step (stair step can be used)
Ventilation
Lets get jump straight in!
Day 1 - Squats
Stretching
Hold stretch for 30 seconds in total.
Move into the stretch every 10 seconds or when you feel the stretch ease.
Notes:
Hold the knee close to your other knee and pull gently on your foot till you feel the stretch. Perform this stretch at the beginning and end of the work!
Squats
Perform 30 squats
2 sets
30 sec rest between exercises
Notes:
Bend your knees and hips, sticking your bum out and keeping your body upright.
Transfer the weight onto your heels and drive up through your heals.
Lunges
Perform 20 lunges each leg
2 sets
30 sec rest between exercises
Notes:
Lunge your body forward ensuring both feet are facing forward. The rear knee should not touch the floor and the forward knee must not come past the toes. Keep your body upright facing forward throughout.
Comments